Kaveri WOD

Back squat 10 x 10.
Use your body weight or women 0,75 x body weight.
Rest 2 minute between sets.

5 rounds:

30sec ON, 30sec OFF

1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split Jump

RPE 3

Rest 5min

10min EMOM:

3 Deadlift @65-75% of 1RM +
6 Bar over Burpee

These are on the same minute.

RPE 3 to 4

Rest 5min

Run 800m
Max rep Thruster 40/30kg

RPE 4 to 5

Superkids:

3 x 12

Ninjat:

6 x 5

We hope you had a merry Christmas! :)

40 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 40 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

40-70% HRmax

Alkulämmittely leikkiä ja mobility

Eläimet

20/10 x5
Burpee
Lankku
Punnerrus
Tasapaino
Roikunta

Loppuvenyttelyt

3 x

10 sec hollowhold + 10 hollow keinuntaa + 10 linkkaria + 10 ristiin linkkaria

7 RFT

• 7 Thrusters 60kg
• 2 Legless ropeclimbs

OTM7
- clean
- hang clean polven päältä
- split jerk